Training Log Archive: TrailratIn the 1 days ending Jul 8, 2017:
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Saturday Jul 8, 2017 #
6 AM
Running (Road) 47:39 6.01 mi (7:56 / mi) +180ft 7:43 / mi
ahr:139 max:167 shoes: N2 V2 Road Gray/Orange
Easy Jog before Westside and Crossfit. Just plugging along.
8 AM
Weights (Westside) 1:00:00 [3]
Week 1/Day 4
Mobility work
Bench Press, 9x3
40% + 25% bands
* lift every minute
3 sets wide, power, close(65lbs + Red double 42”)
a. Banded Pull ups, 5x5 (Red)
b. Bar Dips, 3x10 + 1 max set (W1=3)
c. GHD Sit ups, 3x15 - be explosive (add a set each week) (8 holes)
d. Foam Roll lats, shoulders, thoracic (minimum 15 min) + Shoulder distraction with band (2 min each side)
Mobility work
Bench Press, 9x3
40% + 25% bands
* lift every minute
3 sets wide, power, close(65lbs + Red double 42”)
a. Banded Pull ups, 5x5 (Red)
b. Bar Dips, 3x10 + 1 max set (W1=3)
c. GHD Sit ups, 3x15 - be explosive (add a set each week) (8 holes)
d. Foam Roll lats, shoulders, thoracic (minimum 15 min) + Shoulder distraction with band (2 min each side)
9 AM
Weights (Crossfit) 1:00:00 [3] 0.5 mi (1:59:57 / mi)
Warmup and mobility work along with drills
Chipper: Wall Balls, Pull-ups, Box Jumps and Burpees
100 Wall Balls, 20 lbs
100 Pull-ups
100 Box Jumps, 24 in
100 Burpees
Split the work with a partner, did with Dustin in 20mins and 52sec
Chipper: Wall Balls, Pull-ups, Box Jumps and Burpees
100 Wall Balls, 20 lbs
100 Pull-ups
100 Box Jumps, 24 in
100 Burpees
Split the work with a partner, did with Dustin in 20mins and 52sec